When beginning an elimination diet there are a lot of foods you will miss especially home baked treats! I have put together a guide to baking in the elimination phase of the CEP protocol. Listed below are the ingredients that I use in my baking recipes so you can stock up and be prepared for the up and coming holidays! Unconventional baking can be tricky so I include the purpose each ingredient serves and what it replaces in conventional/ Paleo baking! I hope this helps!
This is my go to flour for CEP baking. It is truly an essential, but do not be fooled by the name. Tigernuts are not actually nuts! They are a small root vegetable that originated in Africa and dates back centuries. They are naturally sweet and offer a subtle nutty flavor we all love in our baked goods. Tigernut flour is absorbent like coconut flour but lower in the hard to digest fiber you find in coconut flour. This is a great substitute in recipes for almond flour and works best when combined with a starch. It is hard to find tigernut flour in conventional grocery stores so I always purchase online here! Some of my favorite brands are Organic Gemini Tigernut Flour, and Anthony's.
This flour is also one of my go-to flours for CEP baking because it is versatile, blends well and does not have an over powering coconut flavor. It is made from finely ground dried coconut meal. This flour can be tricky to sub 1:1 because it absorbs liquid easily so it is best to use sparingly due to it's high fiber content. If subbing coconut flour for a conventional flour use 1/4 to 1/3 cup coconut flour for 1 cup grain based flour and always use in combination with a starch! Coconut flour can usually be found at your local grocery stores or online here!
CEP Starch & Thickeners
Sweet Potato Starch
When following the elimination phase of the CEP the typical paleo starches used in baking recipes like Arrowroot and tapioca are a no no. This perfect starch is made from only one ingredient-- sweet potatoes! This starch is light and powdery like arrowroot and tapioca and is used to give our baked goods some light and fluffiness! Sweet potato starch can be used to replace corn starch in traditional recipes and It can also be used as a thickener in soups and sauces--just make sure you add it at the end of cooking. You can find sweet potato starch at your local asian market or online here!
Baking soda is a huge necessity in all forms of baking because it acts as a leavening agent when combined with an acidic ingredient which helps the baked goods rise. Find it in your local grocery stores, but this is a brand that I trust! Get it here!
In CEP baking we use lemon juice as the acidic ingredient to help activate the alkaline baking soda. This can be used in place of cream of tartar which is traditionally used in baking powder but is not allowed in the elimination phase of CEP. It naturally occurs in grapes and is a common byproduct of winemaking which means that is is isolated from the barrels of wine after it’s fermented. When using lemon juice in place of cream of tartar for best results, substitute equal parts lemon juice to cream of tartar.
This widely used paleo ingredient can be used in baking as a binder/ egg replacement. Great Lakes grass-fed gelatin is CEP approved and in addition to acting as a binder in recipes it is one of the main ingredients I use to make gummies! Get the gelatin I use here!
Palm shortening can be used as a substitute for butter in baking. This fat stays solid at room temperature and adds a great texture to cakes and cookies. I also love to use it to make CEP mayo added with avocado oil and lemon juice! Find it here!
Coconut oil can also be used as a butter substitute in baking but will in turn make your texture more crunchy. It is best to avoid using it in pie crust and pastry to ensure you get the right texture. Find this at your local grocery store or here!
Vanilla Bean Powder
Vanilla bean powder is used in the CEP elimination phase to avoid additives and alcohol in vanilla extract. Get the one I use here.
Carob powder can be used to substitute chocolate in baking. It is caffeine free and easy to add to hot coconut milk to make a "mocha" or to cookie and brownie batter! Find in your local grocery stores or get here!
Coconut milk is used a dairy replacement in CEP baking and offers the same creamy delightful consistency! Not all brands are compliant for the elimination phase of the CEP and even AIP because it restricts the use of additives such as guar gum and xantham gum. The brand I have found to be delicious and compliant is Arroy D which can be found here!
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Kellie is a wife, mamma, health coach, and recipe developer for MyCrazyJourney. Celiac disease, digestive issues and a plethora of food intolerances led her to AIP in 2014 and the CEP in 2017. She and her family have since adopted a modified version of these templates. Her goal is to inspire others to take their health into their own hands by cooking foods that are creative, fun, and contributive to health and wellness. Kellie's background is in art and education, but she has always had a passion for food and it's powerful healing properties. Many of her creations are inspired by her experiences and designed to be enjoyed by the entire family! You can find Kellie here at MyCrazyJourney writing guest posts and on Instagram.